Foods Rich In Calcium

Author: Nia Rouseberg Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

The list includes some of the foods that are not dairy, but are sources of calcium.

Calcium is an extremely important mineral for health, as it makes up a large part of bones and teeth. It is also necessary for the proper functioning of the nervous system , muscles and heart. The main foods rich in calcium are dairy products. However, there are many other sources that are high in the mineral.

1. Seeds

Among the seeds that are high in calcium are poppy, sesame, celery and chia seeds . For example, 1 tablespoon of poppy seeds contains 126 mg of calcium. Seeds also provide protein and healthy fats. Chia seeds are very rich in omega-3 fatty acids, and sesame contains minerals such as copper, iron and manganese.

2. Sardines and canned salmon

Sardines and canned salmon are rich in calcium, most of which is found in their bones. These oily fish also provide the body with protein and omega-3 fatty acids, which are good for the heart, brain and skin. In addition, both sardines and salmon have high levels of selenium .

3. Beans and lentils

Beans and lentils are high in fiber, protein and trace elements. In addition to containing calcium, they are also rich in iron, zinc, folate , potassium and magnesium. Beans are considered one of the main reasons why diets rich in legumes are so healthy. Studies also show that beans can reduce bad cholesterol levels as well as reduce the risk of type 2 diabetes.

4. Almonds

Of all the nuts, almonds have the highest calcium content. They also provide fiber, healthy fats and protein. They are also an excellent source of magnesium, manganese and vitamin E. Consumption of almonds helps to lower blood pressure and reduce body fat.

5. Rhubarb

Rhubarb contains oxalates, which do not allow the absorption of most of the calcium. A study found that the body can only take in about ¼ calcium from rhubarb. It is rich in fiber, which stimulates healthy bacteria in the gut. It also contains vitamin K and smaller amounts of other vitamins and minerals.

6. Amaranth

One serving of amaranth seeds provides 116 mg of calcium, and its leaves - almost twice as much. They also contain large amounts of vitamins A and C. Amaranth is also a good source of folate, as well as some minerals such as manganese, magnesium, phosphorus and iron.